Eating Eggs Every Day
(Disclaimer- certain people have allergies to eggs or may have heart, cholesterol, or other health related issues, so always check with your health professional for advice.)
Eggs provide an inexpensive source of protein and an impressive list of nutritional benefits. Years ago, there was a lot of misinformation and low-fat diets vilified eggs. Now with a trend in keto diets, they seem to be much more accepted.
Low costs (about 14 cents per serving) and a long shelf life of up to 5 weeks increase their attraction. They are versatile and can be used for breakfast in a frittata or baked with tomatoes and chilis for dinner (shakshuka). Eggs benefits us also by helping to make us feel satisfied after a meal.
With about 70 calories, 6 grams of protein, 5 grams of fat and 0 grams of carbs, and lots of nutrients such as B12, vitamin D and choline, eggs are a winner. They also include smaller amounts of other vitamins such as B2 and B5 and amino acids which are vital for nutrition. The B vitamin family are water soluble, so they don’t stay in your body too long and must be replaced often. The micronutrient choline helps with memory, improved mood and general nervous function.
Another plus are carotenoids, one of which is lutein. These are vital for eye health and good vision. Dark leafy vegetables are another great source of carotenoids. Vitamin D helps with absorption of calcium in the gut which promotes healthy bones.
Cholesterol is an often debated topic. The Dietary Guidelines for Americans recommends that a daily limit of 207 milligrams. However, eating dietary cholesterol does not directly correlate to make blood cholesterol go up. If you have high cholesterol levels, you may want to limit your intake of eggs due to high saturated fat content of the yolk. Eating egg whites can still give you a good protein source. An egg a day shouldn’t put you over the edge, especially if you combine it with lean cuts of meat proteins or plant-based proteins. Just be wise and know that your intake of saturated fats should be monitored. Do your best to avoid trans-fats and enjoy more mono-unsaturated fats found in oils such as olives. Just remember that if you have heart disease or may be at a heightened risk, limit your egg intake. For the rest of us, enjoy them but as for most things in life, moderation is key.
Summarized from an article in LivingWell April 2022